i have exstablished a great work out program that is working great for me.
5 min run
squats 6 sets
calf raise 4 sets
intercoastal pullovers 3 sets
pushups 3 sets
bench 5 sets
military bench 4 sets
triceps pull downs on cable 4 sets
pyrimad curls stands or sitting 3 sets
super sets with abs, planks, jumprope or extensions.
after i run for 25 min

i cant seem to find a good back work out that shows great results i tried cable pull but those dont seem to work.

if you could suggest a back excercise or have any comments on my plan plz comment.

Deadlifts, Pullups, and Rows.

hit the nail on the head.



try adding more compound movements to your program, and less iso

you may be getting some results from your program now, but they will slow quickly, and you would benefit way more from more compounds.

btw dont just add in compounds, you actually need to get rid of some iso, dont leave them all in, or your workout would be way to long.